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WOD 150720

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Warm up: 3x Plank Lateral – 20”+20” Russian Twist – 20 Shoulder Taps – 12 Bloco 1 Tabata 1 Hollow Rock Hollow Arch Tabata 2 Push ups Remada Curvada Bloco 2 A1/A2/A3 x 3 A1 – Amrap 2’ 20 Power Cleans O que sobrar máximo de Front Rack Hold A2 – Amrap 2’ 15 Hang […]

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WOD ZOOM 150720

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Warm up: 3x Plank lateral 20”+20” Russian Twist – 20 Shoulder Taps – 12 Bloco 1 Tabata 1 Jump Squats Tabata 2 Hollow rocks Bloco 2 A1/A2/A3 x 3 A1/ Amrap 2’ 20 Snatches O que sobrar máximo de burpees A2/ Amrap 2’ 20 Overhead Squats O que sobrar máximo de burpees A3/ Amrap 2’ […]

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WOD ZOOM 140720

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Warm up: 20 Skipping 20 jumping Jacks invertidos 10 Abd remador Mobility Bloco 1 Amrap 8’ 7 inchworms 25 Abmat sit ups 20 Subidas no banco Bloco 2 Emom 12’ M1 70 pulos de corda M2 20 Lunges M3 15 Sprawls M4 20 M. Climber

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WOD 140720

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Warm up: Amrap 5’ 20 Skipping 20 Jumping Jacks invertido 10 Abd Remador Mobility Bloco 1 A cada 1’ x 5 4 Cleans & Jerks Bloco 2 Emom 12’ M1 5 Thrusters M2 15 V-Sit ups M3 20 Pulos por cima da barra M4 15 Sprawls

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WOD ZOOM 130720

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Warm up: Amrap 5’ Plank 40” Jumping Jacks 20 Air Squats 10 Mobility Bloco 1 Emom 10’ M1 Wall sit 50” M2 Hspu Hold ou Wall walk hold 10/20” Bloco 2 Amrap 15’ 15 Hang release push ups 20 Hollow rocks 15 Jump Squats 10 Hollow Arch

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WOD 130720

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Warm up: Amrap 5’ Plank 40” Jumping Jacks 20 Overhead Squat 8 Mobility Bloco 1 3x Front Squat 10 Push press 10 Bloco 2 A cada 2’ por 6x 5 Snatches 10 Burpees over bar 10 Hollow rocks

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WOD 100720

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Warm up: 3x Inchworms – 6 Lunge – 10 Jumping Jacks (invertido) – 25 Bloco 1 Amrap 8’ Good Morning – 15 Cluster – 10 Hollow Rock- 15 Bloco 2 4:00 x 5 8 Devil Press 20 Subidas na caixa com peso 15 Squats com peso 20 Sprawls 8 Devil Press *descansa o que sobrar. […]

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WOD 090720

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Warm up: Bulgarian Squat – 10 Abdominal remador – 15 Skipping – 20 Mobility Bloco 1 Amrap 7’ Sumo deadlift high Pull – 15 Stiff – 15 Bloco 2 Amrap 15’ Clean & Jerk – 20 Abmat sit up – 25 Super man – 10 Double hops – 25

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WOD 080720

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Warm up: Shoulder Taps – 10 Reverse Lunges – 10 Muscle Snatch (pvc) – 15 Hollow Rock- 20” Mobility Bloco 1 Tabata 1 Squat Tabata 2 Push ups Bloco 2 A1/A2/A3 x 3 Amrap 1:30 Power Snatch 25 (pvc) O q sobrar, máximo de Ktb Swing Amrap 1:30 Hang Squat Snatch 25 (pvc) O que […]

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WOD 070720

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Warm up: 3x Plank lateral 20”+20” Russian Twist 30 Mountain Climber 16 Mobility Bloco 1 Emom 9’ 40” on 20” off Deadlift Remada curvada L-sit up Bloco 2 Emom 20’ M1 8 Burpees + 6 Push ups M2 10 Squats (peso) + 10 Jump Squats M3 50 Pulos de corda + 20 Jumping Jacks M4 […]